Jump Rope Jog Progression – Basic Bounce

  Learning Progression: This series will teach you to run with a jump rope in a way that will transfer over to better bio mechanics in your actual running stride.   1.

Foot Pull with Wall Drill explanation

100 Ups Drill – Advanced explanation

  This drill works on the Pose and the Pull of Pose Running. More specifically, it works on changing support from one pose to the next, in the case of

100 Ups Drill – Beginner explanation

  This drill works the Pose and the Pull in Pose Running.   Pull foot straight up directly under the hip using the hamstring while keeping the ankle and foot

Wall Drill with Lean explanation

  This drill combines all three cues for Pose Running – the Pose, the Fall, and the Pull.   Start in the two foot Pose position. Straight line from head

Clean Thruster

  Click HERE for a demo with Explanation.   Scaling Suggestions: No Rack Position – Use Dumbbells instead of a barbell Still Learning the Clean – Perform the movement from

1 1/4 Front Squats

A tool for developing strength in the bottom of your Olympic Lifts and utilizing that “bounce” off of your hamstrings.  This is an advanced version of the basic Front Squat.